3 healthy food substitutes you need to know about

I’m all about my meals being flavorful. You could say I’m the kind of fitness-minded person who cares about food as much as her mid-afternoon occasional nap. Which is, to say, a lot. And I’m all about not changing TOO many things in your nutrition at once, because I believe that’s a recipe for disaster.  It’s the small, realistic changes we can make today that slowly progress to bigger, more life-shifting changes.


So here are 3 healthy substitutes that I have found do NOT take away flavor from common meals, but are a better alternative if you’re looking to clean up & simplify your eating.


1). Bragg Liquid Aminos



Liquid Aminos is a natural soy sauce alternative, and yes, it really DOES taste like soy sauce! Its a certified non-GMO, liquid protein concentrate derived from healthy soybeans.

Use in : stir-frys, salads, tofu, tempeh, casseroles, or on veggies or chicken.


2.) PB2


This product (pictures here in chocolate -left- and original -right-) is powdered peanut butter, made by squeezing natural oils out of peanuts and & dehydrating what is left, yielding a powder in which 90% of the fat is removed from the peanut. WARNING do not think this will taste exactly like regular peanut butter… you CAN make it into a paste using water, however I do not care for that taste. Why I’m including this product is because of how awesome it is in shakes & smoothies. When blended, it adds a great peanut butter taste without adding the sneaky extra calories.

Use in: Shakeology shakes, protein shakes, fruit smoothies


3.) Coconut Oil


While using coconut oil as a cooking oil substitute has benefits, first use caution on the amount you use… this product has approx 120 calories per tablespoon, so use sparingly! However, it is abundant in lauric acid, a type of saturated fatty acid that doesn’t raise cholesterol levels but increases HDL, the healthy type of cholesterol you want to be high. Coconut oil is also able to withstand higher temperatures than other oils, making it one of the best oils to use for cooking since it doesn’t lose as many nutrients when heated. This product can literally be used for dozens of other things too.

Use in: cooking in place of olive oil. Also used as a coffee creamer, eye-makeup remover, teeth whitener, SPF 4 sunscreen, frizzy hair remover, shave cream & shave lotion, hair conditioner, deodorant…seriously, I could go on and on. Just get yourself some 🙂


Change really does take place one step at a time. Most of our defining moments in life are actually just small steps & choices that, over time, turned out to be pivotal moments in our growth as a person.


Happy Cooking & Eating!




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